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WOD281119

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Warm up: 3x Frontal raises – 10 Lateral raises – 10 Leg pikes – 10/10 Mobility Skill: Emom 10’ M1 L-Sit Up – 20 M2 Russian Twist – 40 WOD Amrap 12’ 10 Strict Pull ups 10 Hang Power Snatches 1 Rope Climb 100m Run Rx 50/30 Sc 40/25 Fit 20/10

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WOD271119

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Warm up: Amrap 6’ Inchworms – 6 Bear Crawl – 10 Hollow Rock – 10 Hollow Arch – 10 Mobility Skill: Pendlay Row 4×10 Bench press (Db) 4×10 WOD Benchmark – Heavy Karen A cada 3’ – 10 Burpees

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WOD261119

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Warm up: 800m Run 40 Russian Twist Mobility Skill: Front Squat 5×50% 4×60% 3×70% 2×80% 1xHeavy Alternar Strict Toes to bar 5xmax Wod: 2 Rounds For Time: 10 Power Cleans 400m Run 10 Squat Cleans 270m Run Rx 70/40 Sc 40/30

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WOD251119

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Warm up: 3x Lunge – 10 Ring Row – 10 L-Sit – 10 Mobility Skill: Emom 10’ M1 Shoulder Press – 10 M2 Abmat Sit up – 25 Wod Buy in – 100 Double Unders 3 Rounds 40 Squats 20 Push jerk (Db)

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WOD221119

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Warm Up: 3x 3 Indoor Run 20”+20” Plank 10” Strict Pull up Mobility Skill: Tabata 1 Box Jump Rest 1’ Tabata 2 Ktb Swing Russo Wod For Time: 21-15-9 Strict Hspu Snatch Rx 50/30 Sc 40/20

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WOD211119

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Warm up: 3x 20 Russian Twists 15 L-Sit ups 10 Thusters Mobility Skill: Back Squat 4×10 Shoulder Press 4×5 Wod: For Time: 20-16-10 Thruster (1db) Deadlift Burpee over the bar Rx 100/70 Sc 60/40

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WOD191119

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Warm up: Amrap 6’ 30mts Single Ktb Farmers Carry 20 Banded Pull aparts 20” Hollow Rock Hold Mobility Skill: Emom 10’ M1 20 Wall Balls M2 20 Hollow Rocks Wod: Amrap 13’ 8 Hang Snatches 8 Overhead Squats 15 Toes to bar Rx 60/40 Sc 40/25 Fit 30/20

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WOD181119

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Warm up: 21-15-9-3 Jumping Jacks V-Sit Ups Mobility Skill: Emom 10’ M1 3-5 Ring Muscle Ups M2 8 Front Squats Wod: 3 Rounds For Time: 80 Double Unders 200mts Run 20 Single Db Hang Clean & Jerk Rx 27,5/20 Sc 22,5/15

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WOD141119

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Warm up: 2x Hollow Rock – 10 Hollow Arch – 10 Shoulder Taps – 10 Scapula Push ups – 10 Mobility Skill: Bench press 5×4 Romanian Deadlift 5×8 Wod: 6x A cada 3’ 10 Hspu 20 Single Db Box Steps Rx 25/20 Sc 15/10

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WOD131119

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Warm up: Tabata 1 Abmat Sit up Tabata 2 Ground to Overhead Mobility Skill: Front Squat 5×3 (80%) Alternar Hspu Hold 5×10” Wod: 3 Rounds For Time: 400mts Run 8 Power Cleans 10 Stric Pull ups Rx 60/40 Sc 50/30 Fit 20/15